Ketogenic and GAPS Diets that manage the cause of disease, inflammation. Exercise that increase muscle with 15 mins. resistance training per week.
The focus is on the Ketogenic (Low-Carb /Atkins) diet.
Let us talk about calories.
A calorie is a unit of energy in food. Each type of food (carbohydrates, proteins, and fats) has its own unit of energy.
Continue reading “Calorie Myth. Why Low Calories Does Not Equal Weight Loss”
Mistake #1: Not reading ingredients
Mistake #2: Not looking at the serving size
Mistake #3: Judging success by weight loss alone
Mistake #4: Comparing your results with others’
Mistake #5: Not having enough sea salt
Mistake #6: Having a cheat day
Mistake #7: Having too much or not enough fat
Continue reading “Part One – The 16 Biggest Mistakes People Make On Healthy Keto”
I would like to take a moment to thank each of you for your views, likes, shares and comments as response to my Blog, Facebook page and emails. The insight you share in your comments means a lot to me.
My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.
If you are not already a Follower, I invite you to Follow my Blog, Facebook or be added to my email distribution list.
If you wish to contact me by Email, please email lpolstra@bell.net using this form.
I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.
May you Live Long Healthy.
Yours truly,
Lydia Polstra
Email: lpolstra@bell.net
Facebook: https://www.facebook.com/2healthyhabits/
Low-carb moderate protein diets can help you shed body fat, improve metabolism, boost energy levels, promote longevity, protect brain function, boost mental clarity, improve physical stamina and endurance, and more. – Dr. Jeff Volek
Jeff Volek, Ph.D., and registered dietitian and professor in the Human Science Department at Ohio State University, has done enormous work in the field of high-fat, low-carbohydrate diets, investigating how it affects human health and athletic performance. Volek has published many scientific articles as well as several books, including “The Art and Science of Low Carbohydrate Living,” and “The Art and Science of Low Carbohydrate Performance.”
Part One of this Post covered the following:
Finding Your Ideal Carb Level
A level of non-fiber carbs that allows you to enter into nutritional ketosis (a metabolic state associated with an increased production of ketones in your liver; it’s the biological reflection of being able to burn fat) is on average about 50 grams per day or less of digestible carbohydrates. However, we all vary how we respond to the same food, so this is not an exact recommendation.
Some people can be in a full fat-burning state with full ketosis at a level of non-fiber carbs that’s higher than 50 grams; maybe 70 or 80 grams. Others, especially if you’re insulin resistant or have type 2 diabetes, may require less than 40 grams or even 30 grams per day.
To find your personal carb limit, it’s important to actually measure your ketones, which can be done either through urine, breath, or blood. This will tell if you’re truly in ketosis, rather than just counting the grams of carbohydrates you consume.
Research has shown that ketosis is a very safe and a therapeutic metabolic state to be in, especially if you’re diabetic or suffering from carb intolerance.
Ketogenic Diet Can Benefit Many Chronic Health Problems
Beyond insulin resistance and type 2 diabetes, there are a number of applications for a well-formulated ketogenic diet, including epileptic seizures, Alzheimer’s disease, Parkinson’s and cancer.
“There are multiple reasons why many cancers would benefit from a ketogenic diet, not just the decreased glucose availability influx (which many tumors depend on) but also the lower insulin response and less inflammation, as many tumors thrive in a pro-inflammatory environment.
The principal ketone body, beta hydroxybutyrate, is more than just an alternative fuel for the brain. It acts like a potent signaling molecule that affects gene expression, including upregulating genes that are protective against oxidative stress and enhance the antioxidant status.”
Other benefits include the resistance to sugar and other food cravings, as you’re never that hungry once you’ve made the shift.
How Ketogenic Diet May Promote Longevity and Increased Muscle Mass
More recent research supports being an efficient fat burner may also predispose you to a longer life. The more fat you burn, the slower you’re going to age.
Ketones spare branched-chain amino acids, leaving higher levels of them around, which promotes longevity and increased muscle mass.
The Importance of Eating Moderate Protein
There’s a common misconception that low non-fiber carb diets are high-protein diets. In reality, a ketogenic diet must actually be moderate in protein. Don’t eat more protein than your body actually needs.
On the other hand, if you consume too little protein that may push your body into a wasting state. As a general rule, eat one-half gram of protein per pound of lean body mass per day, which for most sedentary folks is 40 to 70 grams, but this may be higher for athletes and larger individuals. Here is a link to a Post on how much protein you need https://2healthyhabits.wordpress.com/2018/11/09/how-much-protein-do-you-need-in-nutritional-ketosis/
Volek says. “I am a general proponent of high-quality protein sources. Most animal sources of protein maintain essential amino acids.
Low-Carb Benefits for Athletes
We were taught that in order to perform at a higher level and recover adequately, athletes need to consume high amounts of (non-vegetable) carbs before, during, and after exercise. However, the understanding of how low-carb diets can increase performance is starting to catch on.
You can only store about 2,000 kilocalories of carbs in your body as glycogen. You will burn through a majority of it if you’re exercising for more than a couple of hours.
That’s when you hit the wall of diminished performance. To avoid that train your body to more burn fat.
Athletes who adopt this strategy can become exceptionally good at burning fat. Even if they’re not eating calories during exercise, lean athletes have at least 20,000 to 30,000 kilocalories on their body in the form of adipose (fat) tissue that they can access during exercise. Other benefits are: speedier recovery rates, improved metabolic health, and a leaner body composition.
Jeff Volek, Ph.D., and registered dietitian and professor in the Human Science Department at Ohio State University, has done enormous work in the field of high-fat, low-carbohydrate diets, investigating how it affects human health and athletic performance. Volek has published many scientific articles as well as several books, including “The Art and Science of Low Carbohydrate Living,” and “The Art and Science of Low Carbohydrate Performance.”
Both of these books were co-authored with Dr. Stephen Phinney, a physician who has studied low-carb diets even longer than Volek.
I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.
I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.
To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.
I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.
If you wish to contact me by Email, please email lpolstra@bell.net using this form.
May you Live Long Healthy.
Yours truly,
Lydia Polstra
Email: lpolstra@bell.net
Facebook: https://www.facebook.com/2healthyhabits/
Blog: https://2healthyhabits.wordpress.com
Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.
Dr. Dwight Lundell is the past Chief of Staff and Chief of Surgery at Banner Heart Hospital, Mesa , AZ. His private practice, Cardiac Care Center was in Mesa, AZ. Recently Dr. Lundell left surgery to focus on the nutritional treatment of heart disease. He is the founder of Healthy Humans Foundation that promotes human health with a focus on helping large corporations promote wellness. He is also the author of The Cure for Heart Disease and The Great Cholesterol Lie.
Dr. Lundell says, as a heart surgeon with 25 years experience, having performed over 5,000 open-heart surgeries, today is my day to right the wrong with medical and scientific fact. I trained for many years with other prominent physicians labeled “opinion makers.” Bombarded with scientific literature, continually attending education seminars, we opinion makers insisted heart disease resulted from the simple fact of elevated blood cholesterol. The only accepted therapy was prescribing medications to lower cholesterol and a diet that severely restricted fat intake. The latter of course we insisted would lower cholesterol and heart disease.
Deviations from these recommendations were considered heresy and could quite possibly result in malpractice.
What follows are the highlights from the video:
World Renowned Heart Surgeon Speaks Out On What Really Causes Heart Disease.
Dr. Lundell observed while doing heart operations that the cornonary artery had a lot of redness and swelling around the plaque area. These are two of the cardinal signs of inflammation.
He began wondering if inflammation was part of the problem. Russell Ross and others published and articles about vascular biology, that proved inflammation was the mechanism behind plaque build up in the arteries.
The cause is not cholesterol. 70% of heart attack patients have normal cholesterol.
Scientific studies after 2006 had more stringent guides and showed that statins do not reduce the risk of heart attack.
Here is a video of one person’s experience with statins World Renowned Heart Surgeon Speaks Out On What Really Causes Heart Disease
Dr. Lundell says that cholesterol is not a marker for heart disease. It is a marker for eating too many carbohydrates because carbohydrate gets turned into triglycerides, which raises your LDL cholesterol. To lower your cholesterol, eat a lot of saturated fats and lower your carbohydrate intake.
Cholesterol is not important. What is important is sugar, that’s carbohydrate.
The 1977 US food guide recommended 60 to 70% of the food intake should be carbohydrates and eliminated saturated fats.
Saturated fat raises LDL cholesterol. If LDL cholesterol is not the cause of heart disease, eliminating saturated that makes no sense.
What is the real cause of heart disease? It is inflammation. Inflammation follows injury. What is causing the injury? It is sugar.
Dr. Michael Brownlee published an article detailing the mechanisms by which sugar damages. The cells in the eyes and the kidneys are different from the rest of the body. They cannot stop sugar or glucose going into their cells so they were damaged more quickly than other cells. Dr. Brownlee wanted to know how these cells were so injured as to cause blindness and kidney disease. He found that injury causes inflammation, and inflammation is the mechanism for heart disease as well as other diseases. But what’s causing the injury?
Sugar is causing it. Sugar molecules combined with protein or fat in a process called glycation. A1c is glycated hemoglobin. The main pathway to inflammation is when the sugar (glucose) gets presented to the mitochondria inside endothelial cell and since it can’t stop sugar coming in it gets damaged. (Endothelial cells normally line blood vessels to maintain vascular integrity and permeability).
When sugar is introduced to the mitochondria it overloads it and produces a whole bunch of extra free radicals, which then caused damages to the cell, which then trigger the inflammation. Plaque as produced as a bandage over the inflammation.
The standard American diet injures the cells every day. It is the main cause of heart disease. Not cholesterol, not salt. It’s sugar.
Other cells can stop glucose sugar from coming in that is the essence of insulin resistance causing diabetes.
If you want to be healthy and control blood sugar, stop eating a standard American diet. Get yourself on a reduced low carbohydrate diet with extra healthy saturated fat and a moderate amount of protein.
Low carbohydrate nutrition is the key to health.
I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.
I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.
To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.
I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.
If you wish to contact me by Email, please email lpolstra@bell.net using this form.
May you Live Long Healthy.
Yours truly,
Lydia Polstra
Email: lpolstra@bell.net
Facebook: https://www.facebook.com/2healthyhabits/
Blog: https://2healthyhabits.wordpress.com
Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.
Most of the symptoms that the internet community attributes to ‘Keto-flu,’ ‘Atkins-flu,’ and ‘adrenal fatigue’, insomnia, anxiety, and slow recovery after exercise can be cured by a modest daily supplement of one essential nutrient – sodium (aka salt).
There is no science linking carbohydrate restriction and/or nutritional ketosis to impaired adrenal function (i.e., inadequate cortisol or adrenaline production).
To avoid confusion, we need to differentiate between ‘sodium depletion’ – which triggers the renin/aldosterole pathwaythat reduces sodium excretion – and simple dehydration. Dehydration triggers thirst, which stimulates water consumption. But water consumption alone cannot reverse the symptoms of sodium depletion. Without enough sodium in the body, no amount of water intake can maintain normal volume in the circulation. Dehydration by itself tends to be self-correcting. Sodium depletion are symptoms less specific.
Sodium – Essential But Still Controversial
Sodium has been recognized for thousands of years as an essential mineral for human well-being and function, but the optimum level of intake for humans remains highly controversial. Sodium intake has been linked to increased blood pressure in about 25% of the general population, and given the strong association between hypertension and cardiovascular disease, the assumption has been that we all should consume less sodium to reduce our heart-attack risk. In other words, we are all told to limit our salt intakes because this is assumed to be benign for most of us and life-saving for the minority with what is called ‘salt-sensitive hypertension.’
We must question this one-size-fits-all recommendation. Why? Because no one has bothered to do the obvious study in which people with normal blood pressure restrict their salt intakes for years at a time to see if this improves their overall health, or at least does them no harm.
The Salt/Sodium Adrenal-Hormone Connection
Eat no salt for more than a few weeks and you die. Don’t eat quite enough salt long term and you will develop symptoms that are the same as those described for ‘adrenal fatigue’, such as weakness, fatigue or low energy, headache, nausea, vomiting, muscle cramps or spasms, confusion and irritability.
Sodium is an essential mineral found in your blood, specifically in your serum, and in the extra-cellular fluid that surrounds all of the body’s cells. Its level in the blood is guarded by the actions of both your kidneys and adrenal glands. Eat too much salt and your kidneys accelerate its excretion.
Eat too little and your adrenals make a hormone called aldosterone that causes your kidneys to conserve sodium, but in doing so they are physiologically obligated to simultaneously waste potassium. Wasting too much potassium is not good because your muscles, heart, and nerves need to contain the right amount of potassium to work properly.
The reduced amount of sodium available in the circulation that triggers the adrenal gland to increase production of aldosterone also increases adrenal production of the stress hormone cortisol and the fight-or-flight hormone adrenaline. Increased cortisol and adrenaline levels are stress hormones that are potent impediments of healthy sleep.
Bottom line: salt, potassium, adrenaline, and cortisol are intimately connected; there is a clear relationship between inadequate dietary sodium and the purported signs of ‘adrenal fatigue.’
How Nutritional Ketosis Affects Your Sodium Needs
With adaptation to nutritional ketosis over a number of weeks, many basic functions of the body undergo profound changes:
For those who are prone to retain sodium (e.g., causing bloating, high blood pressure, congestive heart failure, edema/ankle swelling), this accelerated sodium excretion with nutritional ketosis is a blessing. But once any excess sodium and water have been cleared from the body in the first few weeks of a ketogenic diet, a new balance of sodium intake to sodium excretion then has to occur so that adequate blood circulation (aka, circulating volume) can be maintained. However if, in this keto-adapted state, dietary sodium is restricted, your brain and kidneys signal your adrenals to increase aldosterone and cortisol. What this means is that a combination of nutritional ketosis plus salt restriction leads to adrenal stress.
Nutritional ketosis + salt restriction = adrenal stress
Research Linking Ketogenic Diets to Adrenal Stress
Despite the hundreds of published studies of humans on ketogenic diets lasting as long as 2 years, there is no credible scientific evidence for adrenal damage or fatigue.
Research Showing Normal Blood Cortisol During Ketogenic Diets
There is just one paper showing that serum cortisol levels remained normal in 12 men given a well-formulated ketogenic diet for 6 weeks (Volek, 2002).
Why It Is Safe to Recommend Adding Salt to a Ketogenic Diet
First,since nutritional ketosis accelerates sodium excretion by the kidneys, whatever risk might be associated with too much sodium at any one level of salt intake would be less during ketosis than when eating a high carb intake. Stated another way, a high carbohydrate intake suppresses the body’s natural ability to excrete sodium and thus reduces a person’s ‘salt tolerance.’ Insulin is known to be involved in renal sodium metabolism.
The second important point is found in a recently published study that threatens to derail the whole anti-salt crusade. An international group of scientists collected urine samples from over 100,000 adults in 17 countries and then observed their health status for 4 years (O’Donnell 2014). They reported that people consuming less than 4 grams of sodium per day had a sharply increasing risk of death, almost doubling when they got down to 2 grams/day of sodium. In contrast, with higher sodium intakes, the risk of death rose very slowly beginning with intakes above 6 grams/day. For example, as shown in the diagram below, mortality risk was increased by only 15% at 8 grams/day.
See the Chart: ** Estimated sodium excretion and risk of death from any cause
Optimum Sodium Intake During Nutritional Ketosis
Virta’s recommended sodium intake for most people during a well-formulated ketogenic diet is based upon the amount needed to avoid the symptoms of ‘Atkins flu’ or ‘adrenal fatigue’ is 5 grams per day (3 grams in your food, 2 grams from broth/bouillon).
There are still variations between individuals that necessarily modify this advice.
And finally, as always, it is important to distinguish between grams of sodium and grams of salt.
Salt and sodium are not the same.
1 teaspoon of salt = 5 grams of salt = 2.3 grams of sodium (the rest is chloride)
High quality studies published by Virta and others continues to lead us to the scientifically correct view: nutritional ketosis is good for you. In particular, given the emerging view of ketones as both a fuel and beneficial epigenetic signal (arising from nongenetic influences on gene expression), there is unique therapeutic value to nutritional ketosis. And all that is needed to capture these benefits is to supply the daily salt intake required to maintain an optimum balance of sodium and potassium in the body.
Ask yourself this question: if nutritional ketosis has been shown to markedly increase my defense against oxidative stress, and it also makes mice and worms live 13-26% longer, why would I give up these advantages just so I could eat sugar and refined carbs?
This Post has been condensed from: Sodium, Nutritional Ketosis, and Adrenal Function
By Stephen Phinney, MD, PhD, Jeff Volek, PhD, RD, Citations for scientific studies.
https://blog.virtahealth.com/sodium-nutritional-ketosis-keto-flu-adrenal-function/
I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.
I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.
To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.
I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.
If you wish to contact me by Email, please email lpolstra@bell.net using this form.
May you Live Long Healthy.
Yours truly,
Lydia Polstra
Email: lpolstra@bell.net
Facebook: https://www.facebook.com/2healthyhabits/
Blog: https://2healthyhabits.wordpress.com
Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.
First How Much Fruit?
Dr. Phinney, MD, PhD says, how much fruit you can have on a Ketogenic Diet depends on what the person’s goals are and if somebody is not diabetic but has some degree of underlying insulin resistant and they’re overweight and they want to lose weight.
Being adapted to nutritional ketosis we call keto adaptation, the keto adaptation process gives your body permission to burn fat at twice the rate that if you’re not keto adapted.
So adding in the fruit, if it takes you out of nutritional ketosis, it basically revokes your permission to burn fat at the higher rate. You can still lose weight by restricting but it’s it typically is harder to do.
So it really depends on the person’s goals but if that person has achieved the weight they want to get to and they want to add melon and avocado and tomatoes in greater quantities, because we called those berry fruit even though they’re not all berries. If you’re holding your weight stable and you’re healthy and you’re blood parameters are good, add them in. But it has to be individualized. It can’t be cookie cutter per say, well it at eight months you can add in a cup of blueberries. No, we can’t say that. Four ounces of blueberries is 14 Net Carbs, for some it may be enough to take them out of ketosis.
A highly recommended free keto-app is Carb Manager. Here is the link https://www.carbmanager.com/
Dr. Hallberg, DO, MS says our goal is we want to help each and every person find their personal carbohydrate tolerance. In the same person even their personal carbohydrate tolerance may be different at point A than it is for point B once they’ve gotten healthier. But it’s figuring that out when you start and then maybe when you’re in transitioning into long-term success, it is so important to work with a coach. Source: Stephen Phinney, MD, PhD and Dr. Hallberg, DO, MS on how much fruit you can have on a ketogenic diet? https://www.youtube.com/watch?v=T07gsNTcXKA
Want to learn more about the Ketogenic diet? Please read the book written by Drs. Phinney, MD, PhD and Volek PhD, RD, The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable https://www.amazon.ca/Art-Science-Low-Carbohydrate-Living/dp/0983490708
Second When To Eat Fruit?
What about combing fruit with other food?According to Dr. Natasha Campbell-McBride, MD, MMedSci (neurology), MMedSci (human nutrition), who developed the GAPS (Gut and Psychology/Physiology Syndrome) Diet says, it is not a good idea to have raw fruit with vegetables as a fruit may interfere with the digestion of meats. The fruits that do combine with meats fairly well our lemons, fresh lemon juice, avocado and sour taste in varieties of apple. Fruit should be ripe, as unripe fruit has too much starch. For example, bananas have to have brown spots on their skins. Almost all fruit and vegetables contain minute amounts of starch, which is not an issue for the majority (even for people with damaged gut), but all really starchy foods are out of the GAPS Diet. Source: Page 135 of her book.
Here is the link https://www.amazon.com/Psychology-Syndrome-D-D-D-H-D-Schizophrenia/dp/0954852028
Raymond Francis D.Sc., M.Sc., RNC has been called a “brilliant advanced thinker” and has been cited as “one of the few scientists who has achieved a breakthrough understanding of health and disease.” https://raymondfrancisauthor.com/raymond-francis/
Raymond has this to say about combing fruit with other foods. Fruit has special digestive requirements and should be eaten alone. Fruit is easy to digest and is meant to pass through the digestive system quickly. If not, such as when combined with protein or starch, the fruit sugar ferments in the stomach, often manifested by bloating and gas. If sweet and acid fruits are to be eaten together, eat the acid fruits first.
Melons should be eaten alone or combined with other melons because they take even less time to digest than other fruits and should pass quickly through your digestive system in order to prevent sugar fermentation.
Here is a link to his book, Never Be Sick Again, https://www.amazon.com/Never-Be-Sick-Again-Health/dp/1558749543
It is the opinion of this Blogger, that food combing is controversial. But I am not going to risk bloating and gas, so I am going to eat my fruit by itself and on an empty stomach.
I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.
I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.
To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.
I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.
If you wish to contact me by Email, please email lpolstra@bell.net using this form.
May you Live Long Healthy.
Yours truly,
Lydia Polstra
Email: lpolstra@bell.net
Facebook: https://www.facebook.com/2healthyhabits/
Blog: https://2healthyhabits.wordpress.com
Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.
Low Carb Grocery Shopping Guide with GAPS Recommendations
To succeed on your diet you need to start with a list of acceptable foods. See the tips and grocery list for a low carb or ketogenic lifestyle. For people (like me) who are following the Full GAPS diet as well, foods that are not permitted have been deleted or have a GAPS notation.
Grocery Shopping Tips
Stock up on essentials to avoid trips to the store.
Ensure your weekly shopping is always done by blocking out time that works best in you.
Plan meals and snacks for the week (or more) before shopping to make sure you buy everything you need.
Stick to your list so you will avoid temptations.
If you shop hungry, you may be tempted and suffer the consequences of a lapse.
The perimeter has non-starchy vegetables, berries, eggs, dairy, meat, fish and poultry.
Skip the inner aisles with processed carbs like chips and cookies.
Fresh fruit and vegetables is preferred but the next best frozen.
Shop inner aisle only for the diet-friendly condiments and oils, etc.
While a ketogenic lifestyle might include occasional low carb specialty products, the majority of your grocery bounty should be minimally processed, whole, nourishing foods.
When in doubt, read the nutrition label and ingredients list to make sure a product won’t derail your progress toward your health goals.
No time. Most chain grocery stores offer curbside pickup or home delivery services.
Use a saved or “Favorite” list on their shopping platform ahead of time to make ordering easier.
Key Items to Add to Your Grocery List
Produce
Asparagus
Avocado
Berries (strawberry, raspberry, blueberry, blackberry)
Beans (green, yellow, wax)
Bok choy
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celery
Cucumber
Eggplant
Garlic
Green beans
Greens, collard
Greens, spinach
Kale
Lemons
Limes
Lettuce (Romaine, arugula, spring mix, iceberg, endive, escarole)
Mushrooms
Onions
Peppers (green, red, orange/yellow)
Snow peas
Spaghetti squash
Tomatoes
Zucchini/summer squash
Meat, Fish and Poultry – Free Range if possible
Bacon*
Beef steaks
Deli meat (cured meats, e.g., salami and prosciutto) * GAPS: Look for a source that makes it from free-range meats and chemical free.
Canned tuna, salmon – Try Vital Choice for mercury-free https://www.vitalchoice.com/#smile-home
Chicken (opt for skin on)
Fish
Ground beef (opt for 12% fat or greater)
Lamb
Pancetta
Pork steaks and chops
Sausage
Shrimp and shellfish
Turkey
Wild game (e.g, bison, deer, elk)
* Always scan the nutrition label, these often contain starchy fillers and/or added sugars.
Dairy Section
GAPS has recommendations for dairy to support intestinal health:
Asiago cheese Yes May be used occasionally.
Blue cheese Yes May be used occasionally.
Brick cheese Yes May be used freely.
Brie cheese Yes May be used occasionally.
Camembert cheese Yes May be used occasionally.
Cheddar cheese, mild, medium, Yes Use freely
Cheddar cheese, sharp Yes May be used occasionally.
Colby cheese Yes May be used freely.
Cottage cheese, uncreamed (dry curd) Yes May be used freely.
Cream cheese No
Edam cheese Yes May be used occasionally.
Eggs – Yes Free-range.
Gorgonzola cheese Yes May be used occasionally.
Gouda cheese Yes May be used occasionally
Gruyere cheese Yes May be used freely.
Half and half – No
Havarti cheese Yes May be used freely.
Heavy cream – No
Limburger Cheese Yes May be used occasionally.
Manchego cheese Yes
Monterey Jack cheeseYes May be used occasionally.
Muenster cheese Yes May be used occasionally.
Natural cheeses Yes
Parmesan cheese Yes May be used occasionally. Grate it, check to endure no added milk solids. You make your own crisps.
Port du Salut cheese Yes May be used occasionally.
Provolone cheese Yes Although not listed with the other cheeses on page 140 of Breaking the Vicious Cycle, provolone cheese is legal.
Romano cheese Yes May be used occasionally.
Roquefort cheese Yes May be used occasionally.
Sour cream – No
Stilton cheese Yes May be used occasionally
Swiss cheese Yes May be used freely.
Yogurt – No, Make you own if possible. See the GAPS book for the recipe.
Nuts And Seeds
Almonds
All natural peanut and almond butter*
Macadamia nuts
Peanuts*
Pecans
Pistachios
Sunflower seeds
Pumpkin seeds
Walnuts
*Look for ‘natural’ nut butters with no added sugar and avoid those containing hydrogenated or partially hydrogenated oils. Peanuts have a higher carb content than some other nut options, so proceed with caution when it comes to portion sizes.
Oils/Cooking Fats, Salad Dressings and Mayonnaise
* Avoid added sugar and additives by making your own salad dressings from oils with higher saturated and monounsaturated fat contents, such as olive, or avocado oil.
Oils:
Avocado oil
Beef tallow
Butter
Canola oil – GAPS, not recommended.
Coconut oil
Ghee
Lard
Olive oil, extra virgin
Palm oil
Safflower oil, high oleic
Miscellaneous Extras:
Almond flour
Almond milk (unsweetened)
Bouillon cubes – GAPS, not recommended.
Coconut flour
Coconut milk
Condiments: Ketchup, BBQ sauce, etc. (check the labels for sugar and chemicals)
Pork rinds
Sugar-free gelatin
Xanthan gum
Source:
Anna Barnwell, MPH, MSW Anna Barnwell, MPH, MSW on August 6, 2018
https://blog.virtahealth.com/low-carb-keto-grocery-shopping/
I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.
I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.
To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.
I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.
If you wish to contact me by Email, please email lpolstra@bell.net using this form.
May you Live Long Healthy.
Yours truly,
Lydia Polstra
Email: lpolstra@bell.net
Facebook: https://www.facebook.com/2healthyhabits/
Blog: https://2healthyhabits.wordpress.com
Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader
For many people, traveling often leads to cheating on their ketogenic diet. With increased exposure to carbohydrates and difficulty finding low-carb, high fat alternatives, it may seem like too much of a hassle to stick to your ketogenic efforts.
But by preparing for your trip by following these tips, traveling while eating keto will be much easier than you think!
Sticking to the basics can help you stick to your goals. The more you prepare for your upcoming trip, the easier it will be to stay low carb. Eat simple foods like veggies and small amounts of meat.
Have a meal before you leave the house, bring along some backup snacks, and seek out low carb options from restaurants, convenience stores, and perhaps some unexpected places like drug stores. Seeking out low carb options will get easier over time!
Before leaving for your trip, scope out the food scene. Most restaurants have their menus available online. If you’re traveling somewhere more remote, make sure to bring along snacks.
Here are a few great ketogenic snacks you can bring with you on the go:
Hard-boiled eggs
Cheese
Cooked bacon
Parmesan cheese crisps
Nuts (macadamia nuts, walnuts, and almonds)
Nut butters
Dark chocolate (85% cacao or higher)
Beef jerky (check the sugar content first)
Fat bombs
Buy the most appealing “keto snacks” from Amazon.
Bring along dressing (in a small container), salt, and snacks that don’t require refrigeration, or bring a small cooler and ice pack with snacks and drinks that need to be kept cold.
If you’re traveling to visit family or friends, make sure to be open about your goals ahead of time so they have an opportunity to support your food choices.
While visiting supply as much of your own food as you can by doing a grocery run after arrival, or packing it in the car for the road trip. If you have options to where to stay, try for a place where you can cook. If you are going to friend’s home for cookouts, tell them you will be bringing something. Make enough to share. If they know you are doing this program, they will be relieved they don’t need to worry about you.
Before you leave your home eat a large meal before you leave. Make it is a fairly large, nutrient-dense ketogenic meal. If you’re leaving in the morning, making a quick steak and eggs breakfast along with an avocado will ensure you have the proper amounts of healthy protein and fats to power you through much of your day.
If you have an early morning flight, eat a protein and fat filled breakfast like eggs and bacon, then consider fasting until your supper meal.
Utilize Intermittent Fasting. Intermittent fasting will make staying in ketosis a breeze while you’re traveling. Consider just having two big meals. You will experience deeper levels of ketosis and it helps you cut out all the tempting junk food and snacks.
Put some ready low carb foods in your refrigerator and freezer for when you come home.
It is challenging when people do not understand why you doing the diet. Explain why you’re committed to a low-carb lifestyle. The more people understand why you’re making the choices you are, the more likely they’ll be to support them.
Check out the restaurant menu online before going out. Choose the place that offers ketogenic-friendly meal options.
When dining out, don’t be afraid to ask for modifications. Most restaurants will be accommodating since they want your business. And with a little creativity, you should be able to eat a healthy low carb, high fat meal no matter where you decide to eat.
Here are a few tips for eating keto at restaurants:
Always ask to double up on vegetables instead of having bread or a starch
Use olive oil and vinegar as dressing
Ask for butter to place onto your vegetables
If you want a burger, ask the server to have it lettuce wrapped instead of in a bun
Ask for grilled meats with vegetables and a fat like guacamole.
Drink water instead of soda
Skip dessert
Buy low carb foods at the local grocery store. Browse the Internet for any local “health food stores”, they are most likely to carry ketogenic-friendly snacks and meals.
Stock up on low carb, high fat snacks to put in the fridge where you are staying. Fresh meat such as rotisserie chicken can help you stay on your diet.
Here are a few other options you can get at the food store during your trip:
Rotisserie chicken
Egg
Chicken wings (unbreaded)
Salad (don’t mix dressing until ready to eat)
Bacon
Full-fat yogurt
Hummus
Cheese
Tuna
Drink Keto Coffee to prevent hunger. Bringing MCT oil, coconut oil or butter with you and making a “keto coffee” is a great travel hack. By adding healthy fats into your coffee, you’ll stay satiated for longer periods of time, improve your ketone production, and it’ll make it easier for you to hit your daily healthy fat intake.
If you can’t find any low-carb alternatives at the place you’re staying, a quick keto coffee followed by a healthy protein source can help you stay in ketosis and keep carb cravings at bay.
Even when we try our best, sometimes we go a bit off plan. Don’t beat yourself up. Just get right back on track.
Trips and vacations are meant to be enjoyed. Focus on spending time with friends and family. Take them on a hike or walk to explore the area.
Travel is fun. Just do your best and remember to eat a little extra fat when you can to help you feel full and curb cravings. Make the most of your adventure and safe travels!
This Post has been condensed from theses sources.
Source: https://blog.virtahealth.com/low-carb-keto-travel/
Source: How to Travel While Staying Keto https://www.carbmanager.com/article/how-to-travel-while-staying-keto-36a2e61b-e979-1b07-2b23-0170768591f2
I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.
I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.
To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.
I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.
If you wish to contact me by Email, please email lpolstra@bell.net using this form.
May you Live Long Healthy.
Yours truly,
Lydia Polstra
Email: lpolstra@bell.net
Facebook: https://www.facebook.com/2healthyhabits/
Blog: https://2healthyhabits.wordpress.com
Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.
The ketogenic diet is a good diet for reversing nonalcoholic liver disease. It is improved by following these guidelines:
There are two main types of fatty liver disease:
There are five conditions that are commonly associated with NFLD: type 2 diabetes, obesity, heart disease, dyslipidemia (abnormally elevated cholesterol levels), and metabolic syndrome. Scientists believe that they are intimately linked because they can all be caused by a combination of lifestyle, genetics, and gut health issues.
In epidemiological studies including people with type 2 diabetes, 62 to 69% of them also had NFLD. Another study found that 50% of patients with dyslipidemia (abnormally elevated cholesterol levels) had NFLD.
NFLD usually causes no signs and symptoms. When it does, they may include:
Possible signs and symptoms of nonalcoholic steatohepatitis and cirrhosis (advanced scarring) include:
What Causes Nonalcoholic Fatty Liver Disease?
Nonalcoholic Steatohepatitis – When The Bad Gets Worse
The increase in lipopolysaccharides absorption caused by a poor diet and an obesity-causing microbiome can disrupt the liver so much that NFLD progresses to nonalcoholic steatohepatitis.
This form of NFLD affects 20-30% of patients with NFLD, and it occurs when the build up of fat in the liver leads to inflammation that can result in liver cell damage.
The fat cells eventually become overloaded and begin to secrete inflammatory cytokines. These inflammatory cytokines increase inflammation levels and cause reactive oxygen species to accumulate (oxidative stress). As poor lifestyle choices continue, so much fat builds up in the liver that it leads to lipotoxicity (accumulation of fat in non-fat cells). The combination of lipotoxicity and oxidative stress can cause hormonal disturbances and liver damage.
In the gut NFLD promoting lifestyle changes the microbiome. This increases inflammation, oxidative stress, and lipopolysaccharide absorption, which causes more liver damage.
You are not doomed to get nonalcoholic steatohepatitis because like type 2 diabetes, obesity, and heart disease, NFLD is reversible with the same lifestyle changes.
How To Reverse Nonalcoholic fatty liver disease
The key to disrupting the vicious cycle of NFLD before it damages the liver is exercise and diet.
Many scientific papers agree that the treatment of NFLD should be focused on controlling diabetes, obesity, insulin resistance, and hyperlipidemia. We should only focus on treating the liver in those with nonalcoholic steatohepatitis.
This means that the best way to reverse NFLD and prevent liver damage is with a diet that has been proven to control diabetes, obesity, insulin resistance, and hyperlipidemia.
The Ketogenic Diet May Be The Best Fatty Liver Diet
Weight loss is essential when reversing NFLD. The best way to achieve this weight loss, however, is not with caloric restriction.
The ketogenic diet has been proven to be more effective than a calorie-restricted diet at reversing type 2 diabetes, obesity, heart disease, hyperlipidemia and NFLD.
A recent pilot study put five patients on the ketogenic diet (less than 20 grams per day of carbohydrate). Each patient underwent a liver biopsy, and four of the five patients showed a reduction in liver fat, inflammation, and fibrosis. This provides preliminary evidence that the ketogenic diet can reverse NFLD and nonalcoholic steatohepatitis.
NFLD is so intimately associated with type 2 diabetes, obesity, hyperlipidemia, metabolic syndrome, and heart disease that it is believed to be caused by the same factors. These factors are an unhealthy lifestyle, genetics, and gut health issues (an obesity and inflammation causing microbiome).
The combination of the ketogenic diet and exercise makes a great treatment for NFLD.
This Post has been condensed from the Keto: The best Fatty Liver Diet https://www.ruled.me/keto-best-fatty-liver-diet/
To learn more please read, How Do I Do the Ketogenic Diet? https://2healthyhabits.wordpress.com/2018/04/13/how-do-i-do-the-ketogenic-diet/
I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.
I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.
To follow my Blog, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.
I thrive on feedback. Please let me know you are interested in the content by clicking Like, Commenting or sending me a message or email about the Post.
If you wish to contact me by Email, please email lpolstra@bell.net using this form.
May you Live Long Healthy.
Yours truly,
Lydia Polstra
Email: lpolstra@bell.net
Facebook: https://www.facebook.com/2healthyhabits/
Blog: https://2healthyhabits.wordpress.com
Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.
2HealthyHabits 